Many pregnant women struggle with hunger and a strong urge to eat something or what is known as cravings. While sometimes satisfying a food craving is okay, you still have to remember that what you eat also nourishes your baby. Therefore, it is important for you to eat healthy foods that are beneficial for you and your baby. Having a balanced diet is also necessary to help you have an ideal weight during pregnancy.
Step
Part 1 of 2: Developing Healthy Habits
Step 1. Talk to your doctor about healthy weight gain for pregnant women
During pregnancy, women who are below their ideal weight need to gain more weight than women who have a higher Body Mass Index (BMI). The following are general guidelines that can be used as a reference:
- If your BMI was less than 18.5 before you became pregnant, you will need to gain about 13-18 kilograms (28-40 pounds).
- If your BMI was between 18.5 and 24.9 before you became pregnant, you will need to gain about 11-16 kilograms (25-35 pounds).
- If your BMI is between 25 and 29.9, you will need to gain about 7-11 kilograms (15-25 pounds).
- If your BMI is over 30, you will need to gain about 5-9 kilograms (11-20 pounds).
Step 2. Plan your calorie intake
You don't have to "eat for two." If your pre-pregnancy BMI was in the normal range, you only need to eat 340 calories more each day during the second trimester. Meanwhile, in the third trimester, calorie intake rose to 452 calories more per day. In general:
- Don't skip breakfast.
- Eat healthy snacks (yogurt, trail mix, fruit) between meals to avoid overeating. Keep those snacks in places you can easily reach whether it's at home, at work, in your bag, or in the car.
Step 3. Limit access to unhealthy foods
While you may occasionally crave pickled cucumbers covered in dark chocolate, you should basically avoid unhealthy foods. Try to limit the amount of potato chips, sweets, and sodas in your household. Remember that everything you eat will pass to your baby.
Step 4. Avoid eating because of an emotional state
Although hormones can cause mood swings, try to avoid using food as an outlet. Instead, you can go for a walk or spend time with a friend when you're feeling down. Another way is to eat snacks that can make your mood better, such as bananas. Bananas contain amino acids that stimulate the production of the neurotransmitters dopamine and serotonin, which can improve mood.
Step 5. Eat slowly
If you eat too fast, your body doesn't realize when you are full. If you eat more slowly and pause each bite, the digestive hormones will have time to tell the brain that you are full. Enjoy your meal, and avoid eating while watching TV. In addition, do not forget to record the incoming food intake.
- Cut or divide your food into smaller pieces so you have more pieces to eat.
- Eating from a smaller plate makes you feel like you are eating more.
Step 6. Manage your cravings for food
Listen to cues from your body. If you crave something sweet, you may be deficient in certain vitamins that can be found in fruit. If you crave something salty, you may have a low sodium level in your body. While you shouldn't fulfill every wish, you should be sensitive to what your body is showing you.
Part 2 of 2: Adequate Body Nutrition
Step 1. Add whole grains to your diet
You need carbohydrates to keep your energy levels high. Whole grains are a healthy food choice, and about 50% of your grain intake should come from whole grains whether it's pasta, rice, or bread. Consider buying breads and cereals that contain vitamins, iron, fiber, minerals, and folic acid.
Cereals for breakfast, sandwiches for lunch, and whole-grain pasta for dinner are examples of whole-grain foods that you can enjoy as part of your daily diet
Step 2. Eat fruits and vegetables
You need to eat enough fruits and vegetables so that you are well nourished. This is because fruits and vegetables contain abundant vitamins, minerals, and fiber. Look for green vegetables such as spinach as a source of fiber, folate, and vitamin A. Citrus fruits also provide you with vitamin C. Eat five servings of fruits and vegetables every day.
- Lettuce is a dish that allows you to combine different food groups. Lettuce consists of green vegetables (lettuce, spinach, kale, arugula, Swiss chard), which are then added to other vegetables (carrots, tomatoes, broccoli, chili peppers, cabbage, mushrooms, celery). Lettuce dishes can also be complemented with mandarin oranges and a few slices of chicken breast, chickpeas, or salmon as a source of protein.
- Another healthy menu is fruit porridge made from a mixture of low-fat yogurt and fresh fruit. A veggie pizza or submarine sandwich is also a good option.
- Avocado is a menu that is no less good because avocados contain healthy fats.
- You can also make a trail mix which is a mix of nuts, banana chips, raisins, and dates.
- Watch the amount of fruit juice you drink. Since the sugar content in juice is also high, consuming too much juice can add to your weight.
Step 3. Eat enough protein
For the development of your baby, make sure you add plenty of protein to your diet. Meat, fish, nuts, eggs, and poultry are the main sources of protein. Fish contains omega-3 acids which are key for the growth of the baby's brain. Consume 5.5-7 ounces of protein daily.
- Start your day with protein and fiber. Scrambled eggs mixed with vegetables or whole wheat toast with peanut butter are great ways to start the day and help you feel full and satisfied.
- Try eating an omelette mixed with fresh vegetables, sliced salmon, rice and black beans or soybeans.
- Avoid eating animal liver.
- Fish that contain high levels of mercury can be harmful to pregnant women. Avoid swordfish, tilefish, shark, and king mackerel.
Step 4. Add dairy products to your diet
Calcium is an important mineral contained in milk and is needed for the development of bones and teeth. Consider adding Greek yogurt to your daily diet. Milk and cereal are also a great food combination. Consuming three glasses of dairy products (eg a glass of milk, a glass of yogurt, and a glass of grated cheese) is recommended each day.
- Goat's milk products are lactose free and can be a very good alternative.
- If you have problems with lactose, you can also buy juices that contain added calcium.
Step 5. Add good fats to your diet
You also need fat as part of your prenatal diet. Try to eat healthy fats and reduce your intake of saturated and hydrogenated fats. This kind of fat can be found in fatty meats, butter, and processed foods such as crackers or chips. Here are some foods that can be a healthy fat intake:
- Monounsaturated fats can be found in nuts, olives, avocados, almonds, and peanut butter.
- Polyunsaturated fats can be found in sunflower seed oil, flaxseed oil, and soybean oil.
Step 6. Keep your body hydrated
When you are pregnant, drink at least ten glasses of fluids every day. While any type of fluid can count, you should avoid alcohol during pregnancy. Keep the level of caffeine that enters your body as low as possible, for example by drinking only one cup of coffee or two cups of tea every day.
- Always keep a bottle of water near you.
- If you don't like mineral water that much, consider adding cucumber, lemon, or lime to your mineral water for a nutritional boost.
- Water helps your digestive system work properly.
Tips
- Talk to your doctor about whether or not you should take prenatal vitamins.
- If you are carrying more than one baby, your dietary needs will differ from those of a woman carrying one baby. Therefore, discuss with your doctor about planning the right diet for your pregnancy condition.
